Cottage Cheese Wraps

Cottage Cheese Wrap

These viral cottage cheese wraps are a low-carb option with higher protein content than traditional bread or flour wraps. With just a few simple ingredients and a quick baking process, these wraps are both easy to make and versatile. 

Ingredients: 

• 1 Cup Low Fat Cottage Cheese Small Curd
• 2 large Eggs
• ½ teaspoon Italian seasoning
• ½ teaspoon Garlic powder
• ½ teaspoon Onion powder

Instructions: 

• Preheat your oven to 375°F (190°C). Line a baking sheet pan with parchment paper.
• Combine the cottage cheese, garlic powder, onion powder, and Italian seasoning in a blender. Blend until the mixture is smooth and creamy.
• Pour the blended mixture onto the lined baking sheet, spreading it evenly.
• Bake in the oven for 30-40 minutes, or until the edges are golden brown.
• Let cook for at least 5 minutes before carefully remove the baked cottage cheese from the baking sheet and allow it to completely cool on a plate for at least 5 minutes.
• Tip: If making a wrap, roll it tightly with parchment paper to make it easier to enjoy.

Tips and Tricks:

• Blend Thoroughly: Make sure to blend the cottage cheese mixture until it’s completely smooth. This ensures an even consistency in the wrap and helps it hold together better.
• Spread Evenly: When pouring the blended cottage cheese onto the baking sheet, spread it as evenly as possible. An uneven spread could result in some parts being overcooked while others are under cooked.
• Use Parchment Paper: Always line your baking sheet with parchment paper to prevent sticking. This also makes it easier to roll the wraps once they’re done.
• Watch the Oven: Baking times can vary depending on your oven, so start checking the wraps at the 25-minute mark. You’re looking for a golden-brown edge as a sign that it’s done.
• Let it Cool: Allow the protein wrap to cool for at least 5 minutes after baking. This makes it easier to handle and prevents it from tearing when you remove it from the parchment paper.
• Rolling Tip: If you’re using the wrap for a sandwich, roll it tightly with parchment paper around it. This will keep the wrap from falling apart and make it easier to eat on the go.

SUBSTITUTIONS:

• Cottage Cheese: Use plain Greek yogurt as a substitute for cottage cheese. It offers a similar protein content and creamy texture. Adjust the baking time slightly if needed, as yogurt may make the mixture a bit thinner.
• Eggs: For a lighter option, you can use egg whites instead of whole eggs. This will reduce the fat content while maintaining the binding properties.
• If you’re looking for an egg-free option, use silken tofu. Blend it well with the other ingredients to achieve a smooth consistency. About ¼ cup of tofu can replace one egg.

Storage & Reheating:

REFRIGERATION:

• Wrap in Parchment Paper: After the wraps have cooled completely, wrap each one in parchment paper. This will prevent them from sticking together and help maintain their texture.
• Airtight Container: Place the wrapped wraps in an airtight container or a resealable plastic bag. Store them in the refrigerator for up to 3-4 days.

FREEZING:

• Pre-Freeze Individually: To freeze, first place the cooled wraps on a baking sheet lined with parchment paper, making sure they don’t overlap. Freeze them for 1-2 hours until they’re solid.
• Stack and Store: Once the wraps are frozen, stack them with a piece of parchment paper between each wrap to prevent sticking. Store the stack in a resealable freezer bag or airtight container. They can be frozen for up to 2 months.

REHEATING:

• From Refrigeration: Reheat the wraps in a skillet over medium heat for 2-3 minutes on each side until warmed through. You can also microwave them for about 30 seconds, but this might make them a bit softer.
• From Frozen: If reheating from frozen, let the wrap thaw in the refrigerator overnight or for a few hours on the counter. Once thawed, follow the same reheating instructions as above.
• Alternatively, you can reheat them directly from frozen in a skillet over low heat, cooking for a few extra minutes until completely heated.

USING LEFTOVERS:

• Cold Wraps: These wraps can also be enjoyed cold, making them a great option for meal-prepped lunches or on-the-go snacks. Simply fill with your desired ingredients and enjoy directly from the fridge.
• Crisp Up: If you prefer a crisper texture, consider reheating the wraps in the oven at 350°F (175°C) for about 5-7 minutes, or until they regain some of their original crispness.

Macros:

• Makes 1 very large wrap - 2 servings
• Calories: 166 cal | Net Carbs: 6 g | Protein: 18 g | Fat: 8 g 
• Source: https://tastyfitmacros.com/cottage-cheese-wrap/

Chicken Protein Calzone

 

Chicken Protein Calzone

This is a protein powerhouse of goodness.  The technique is so versatile to change up the ingredients to your liking. This will be on my weekly rotation. Watch the credit video below for a visual of instructions. 

Ingredients: 

The Chicken:

• 1/2 pound or 200g ground chicken breast
• 1 tsp onion Powder
• 1 tsp garlic powder
• dash salt & pepper
• dash Italian seasoning
• 1/2 cup parmigiano reggiano, for grated on top

The Filling:

• 1/4 tsp cooking oil of choice
• 2 cloves garlic
• 2 cups spinach
• 1 wedge + Lemon Juice
• dash salt
• .70 cups low fat cottage cheese - blended 

Instructions: 

•  Preheat the oven to 400 Fahrenheit.
• Cook the filling ingredients. In a saucepan, add garlic and onions if using and saute 1-2 minutes. Add spinach and let cook down. Add lemon juice and blended cottage cheese and take off the heat. 
•  Line a pan with parchment paper. Spread out the chicken mixture into an oval shape, using a fork and not too thin to break when rolling. 
• Put the filling on 1/2 of the chicken. Take the parchment paper and lift up the other side without the filling over the other half - like a calzone.
• Pinch around the edges to seal the filling so it doesn't cook out. Top with grated parmesan liberally. 
• Bake for 20 minutes and serve with marinara sauce or whatever sauce to dip it in. 

Notes:

• Change up the filling.  I added artichoke hearts and some mozzarella cheese and a little cream cheese and it was amazing. Or you can add fillings like a pizza calzone with cooked sausage, pepperoni and some vegs - bottom line this is a great vessel for whatever you are craving.  The portion is HUGE. I ate 1/2 and the left overs are so good!  I didn't freeze them but I am sure it would be great too. 

Macros:

• Makes 1 very large calzone
• Calories: 490 cal | Net Carbs: 22 g | Protein: 75.5 g | Fat: 12.5 g 
• Source: https://www.instagram.com/p/DWE2lfTD0vG/